Big Arms Workout. Workout and Tips for Huge Biceps and Triceps. by TheMuscleProgram

Transcription

1 Big Arms Workout Workout and Tips for Huge Biceps and Triceps by TheMuscleProgram

2 Disclaimer: The information provided in this workout plan ebook is for general informational purposes only. Any use of this information is at your own risk. You should always consult your doctor before starting any workout, nutrition, or supplement plan. Copyright 2017 by Uncle Jason Productions, LLC. All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher. TheMuscleProgram.com Big Arms Workout - TheMuscleProgram Page 2 of 12

3 Contents Contents 3 Tips for Building Big Arms 4 Exercises for Big Arms 6 Big Arms Workout 8 Post Workout 9 About the Author 12 Big Arms Workout - TheMuscleProgram Page 3 of 12

4 Tips for Building Big Arms Everybody wants big arms, right? I know I do! That s what this Big Arm Workout guide is all about. But before we get to the actual arm workout, I m going to give you some tips on building overall arm mass. Your arms consist of two major muscles. Triceps and biceps. Of course there s different parts of those muscles. But for the sake of our goal, which is building mass, we re going to keep it simple and stick with just triceps and biceps. Tip #1 - Focusing heavily on triceps Give your triceps their due attention. Your triceps make up the bulk (no pun intended!) of your overall arm size. Often times we don t realize this because we see our biceps all the time. However, if you build up those triceps, you ll know when you throw on your smedium shirt because it s going to hug those arms tight! Tip #2 - It s all about form I can t stress this enough. You must use proper form when you re training arms if you want them to grow. You ve probably seen people stack on a bunch of weight and sway their back out of alignment trying to curl it. That won t give you big arms. If you can t perform the exercise with good form, lower the amount of weight. Big Arms Workout - TheMuscleProgram Page 4 of 12

5 Tip #3 - Feel it! Don t just go through the motions on your triceps and biceps exercises. You want to feel your muscles working and force them to move them weight. You also want to squeeze and flex your muscles throughout those sets, especially when you get to the peak of each rep. Tip #4 - Focus This ties in with the third arm building tip but I want to elaborate a little more and talk about the mental aspect. This applies to all of your workouts. Make sure you re mentally prepared. You need to be ready for war when you walk into the gym. It s you against you. Banish all other thoughts for that hour so that you can apply extreme focus to your workouts. Oh, and banish your cell phone (unless you re using it to listen to music), and refrain from checking social media during your workouts. All that stuff will still be there when your work in the gym is done! Big Arms Workout - TheMuscleProgram Page 5 of 12

6 Exercises for Big Arms I want to now go over the exercise in detail for my Big Arms Workout. And then we ll get to the actual workout! Rope Pressdowns for Triceps Find a cable machine (one side of the cable crossover machine is most commonly used for this exercise). Grab both ends of there ropes, holding them out in front of you with your elbows close to your side. Use your triceps to press down until your arms are extended. Preacher Curls for Biceps These can be done with free weights or a machine. Place your arms on the pad in front of you, grab the bar and curl up. This isolates your biceps. Overhead Dumbbell Extensions for Triceps This is my personal favorites for triceps. In a seated position, raise the dumbbell over your head using both hands (placing both hands around one end of the dumbbell). Slowly lower the dumbbell behind your head and press the weight back up. Don t let your elbows flare out. Dumbbell Hammer Curls for Biceps Grab two dumbbells and hold them by your side with your palms facing your body. Curl the dumbbell keeping your wrist in the same position. You can do these single-arm or use both arms simultaneously. Big Arms Workout - TheMuscleProgram Page 6 of 12

7 Cable Pressdowns for Triceps Similar to the rope pressdowns above, but using either a straight bar or cambered bar. Barbell Curls for Biceps This is the most basic exercise for biceps and it s extremely effective for building big arms. Holding the bar in front of you with your arms extended down, curl the weight up towards your torso. You can use the 45 lb. olympic bar, or any straight bar or the cambered bar (the cambered bar, often called the EZ curl bar, is a little easier on your wrists). Big Arms Workout - TheMuscleProgram Page 7 of 12

8 Big Arms Workout Exercise Sets Reps Rope Pressdowns 3 20 Preacher Curls 3 20 Overhead Dumbbell Extensions 3 8 Dumbbell Hammer Curls 3 8 Cable Pressdowns 2 21* Barbell Curls 2 21* You re starting it with higher reps. While it may sound unorthodox doing this in the beginning of your workout, this method will pump an insane amount of blood into your muscles. The third and fourth exercises are done with heavier weights and you re going for eight reps. This will help build the muscle mass. 21* - 21s (twenty-ones) is a technique used to attain the ultimate pump. This technique especially works great for getting big arms. This is a 3-part set: 1) 7 half reps starting at the bottom but only curl halfway up 2) 7 half reps starting at the top only going halfway down 3) 7 full reps Big Arms Workout - TheMuscleProgram Page 8 of 12

9 Post Workout Your workout is done and you re walking outta the gym with an extreme arm pump. You can barely fit through the door! So what s next? Let s go over a few post workout MUST-DO s. Stretching To maximize growth and reduce soreness, make sure you stretch after your workout. There are two main stretches that I do for arms. Stretching Biceps: Grab the side bar of any machine (the cable machine is perfect for for this as it s the appropriate height) and gradually step forward, keeping your arms straight. Hold this for about 10 seconds or more. Repeat with the other arm. You can do 2-3 rounds of this. Stretching Triceps: You can do this on the side of a machine or a wall (anything with a flat surface). Place one elbow above your head and pressed against a surface. Lean in, stretching the tricep. Hold for about 10 seconds and repeat with the other arm for 2-3 rounds. Big Arms Workout - TheMuscleProgram Page 9 of 12

10 Post Workout Nutrition After any workout, you need post workout nutrition to kick-start the recovery process so that your muscles can grow. One of the most convenient ways to do this is with a protein shake. So I m going to give you my personal go-to post workout shake recipe. Jason s Post Workout Shake Recipe: - 6 ounces of almond milk - 2 scoops of whey protein - 1 banana - 1/2 serving of frozen blueberries I blend this up using my Nutri Ninja Auto IQ blender on the Nutri Ninja Blend Auto IQ setting (this blends for 45 seconds). **Check out my full write-up here: My Favorite Blender: Nutri Ninja Auto IQ Big Arm Workout Supplements Supplements are another part of the gym life. However, I like to keep this part simple and basic. Otherwise, you can run up a hefty monthly bill and it can be overwhelming trying to choose between all of the supplements available. I ll give you a rundown of what I take below. Whey Protein - Although protein powder should not be a substitute for whole food meals, it can serve as a great and convenient addition to your meal plan. I use whey protein for my post workout shake, and I also drink a shake between my lunch and dinner, which are both whole food meals. Big Arms Workout - TheMuscleProgram Page 10 of 12

11 Vitamins - More than likely, you don t get enough, or at least a balance of vitamins in your regular meals throughout the day. For assurance, I take a vitamin training pack each day with my post workout shake. Fish Oil - I take a double dose of fish oil with my post workout shake as well. There s a ton of health benefits with taking fish oil, and it s also beneficial for your joints. Pre-Workout Energy Drink - Though pre-workout supplement aren t necessary, they can certainly help you get better workouts. Most pre-workout supplements not only give you energy, but they also help with mental focus and pumping more blood into the muscle. Amino Acids - Some lifters take amino acids during their workouts, specifically BCAAs (branched chain amino acids). This helps promote protein synthesis and prevents the breakdown of protein. Test Boosters and Fat Burners - These types of supplements are optional. My advice is to do your own research before taking any test booster or fat burner. To be honest, most test boosters and fat burners simply aren t worth the price tag (IMHO). But there are some that are extremely effective. Again, do you research! If you re going to go this route, check out the two supplements in my Muscle Building-Fat Burning Stack. Big Arms Workout - TheMuscleProgram Page 11 of 12

12 About the Author I grew up as a skinny kid that got picked on a lot. In my mid-teens, I started lifting weights with my dad and my uncle in my back yard. We had an old rusty bench with those plastic cement-filled weights. If you re my age or older, I m sure you remember those. I was an extreme hardgainer back then but I stuck with it. I would pick up bodybuilding magazines here and there, read, and learn. And like most back then, I was a huge fan of Arnold (and I still am). I didn t start putting on real muscle mass until my early to mid-20 s. At that time, I was training more like a bodybuilder, hitting each muscle once or twice a week. I had also learned the importance of nutrition and getting plenty of quality protein. Weight training is something that s been consistent in my life throughout my entire adulthood. What started out as a means to an end became a true passion for me. It s helped me in so many ways, and it s also given me the ability to help others. My post-workout prayer every morning is God, thank you for this workout; thank you for this super-power. Thank you for joining! Train with Passion, Jason TheMuscleProgram.com Social Media: Facebook Twitter YouTube Big Arms Workout - TheMuscleProgram Page 12 of 12